Gail Infurna, R.N.: Making the most of Emotional Wellness Month

As Emotional Wellness Month, October is an excellent time to assess our emotional health. We all experience stress, anger, frustration and sadness from time to time. And there’s nothing wrong with that.

By Gail Infurna, R.N./ To Your Health

Wicked Local

By Gail Infurna, R.N./ To Your Health

Posted Oct. 4, 2013 at 12:01 AM
Updated Oct 4, 2013 at 4:17 AM

By Gail Infurna, R.N./ To Your Health

Posted Oct. 4, 2013 at 12:01 AM
Updated Oct 4, 2013 at 4:17 AM

Melrose, Mass.

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As Emotional Wellness Month, October is an excellent time to assess our emotional health. We all experience stress, anger, frustration and sadness from time to time. And there’s nothing wrong with that.

In fact, learning how to accept these feelings is important for our emotional wellbeing. But if you’re stressed more often than not, it’s time to look at ways to reduce stress and increase happiness. Particularly as we grow older, a good attitude can promote healthy aging filled with vim and vigor. So what can you do to enhance your emotional wellbeing?

Accept the things you cannot change: Frustration and anger can also stem from feeling the need to control everything. But many things are beyond our control. We can better cope with stress if we accept this. Instead of trying to change an unchangeable situation, we can change how we react. Try to figure out why something bothers you, and see if you can look at it from a different point of view.

Express your feelings: When we bottle up our emotions, we’re likely to feel more stressed. It can even make us feel resentful toward others. For example, if you are angry with someone but choose not to tell them, your anger will likely grow. But if we tell people how we feel right off the bat, it’s easier to move on from those negative feelings. So express how you feel, but be respectful!

Exercise regularly: Exercise releases stress hormones such as cortisol, while increasing hormones that make us feel good, such as endorphins. Exercising can also help us focus. Some low-impact exercises that help reduce stress and are appropriate for aging adults are yoga, swimming and walking. Yoga in particular helps us reduce stress and let go of frustration.

Get plenty of sleep: Sleep deprivation can cause us to react more strongly to stress and makes it harder to cope. The problem is that stress can keep us up at night. So what do we do? Many of the stress-relieving techniques mentioned above can help you sleep easier. Light exercise and mediation in particular are good methods.

Make time for you: When you care for yourself, you will be in a better state of mind to deal with stressful situations when they do come up. Be sure to do something you enjoy every day. Pick up a book you’ve been wanting to read, listen to some favorite songs (maybe even dance to them and get a boost from endorphins!), play with a pet and — this one’s particularly important — spend time with friends. Not only do good friends help you enjoy life more, they also can be a huge help when things do become stressful.

Meditate: When we experience a frustrating situation, some of us might continue to mull over it. But by reliving these events over and over again, we also relive the stress they caused us. Learning to let go of the past and focus instead on the present can go a long way in helping us feel happier on a day-to day basis. Meditating for just five to 10 minutes daily is a great way to clear the mind, focus and feel more peaceful.

Page 2 of 2 - Simply sit cross-legged or in a comfortable position, with your back straight and your head up. Focus on breathing deeply from your abdomen, inhaling through your nose and exhaling through your mouth. Breathing deeply helps slow the heart rate and lower blood pressure (which helps reduce stress even more!). Anytime you notice your mind wandering, refocus on your breathing. You might even repeat a positive phrase that helps keep you engaged, such as “I am peaceful.”

Stress is part of life, everyone’s life. And while not every one of these tools works for every person, the more ideas you have for managing it, the better off you’ll be in the long run.

Gail Infurna, R.N., is admissions director at EPOCH Senior Healthcare of Melrose. She is also the alderman for Ward 5 in Melrose. Infurna discusses health issues in her recurring “To Your Health columns,” printed exclusively in the Free Press. E-mail her at melrose@wickedlocal.com.